No ke aha elima?

I ke kumu o ka huaʻōlelo "E ʻai ma ka liʻiliʻi he 5 mau huaʻai a me nā mea kanu i kēlā me kēia lā", aia ka National Health Nutrition Program (PNNS), kahi hoʻolālā olakino lehulehu i hoʻokumu ʻia i ka makahiki 2001 e ka Mokuʻāina Palani no ka mālama ʻana a i ʻole "hoʻomaikaʻi i ka kūlana olakino o ka lehulehu ma o ka hana ʻana ma o ka meaʻai. Hoʻokumu ʻia kēia papahana a me nā ʻōlelo aʻoaʻo hopena ma ke kūlana o ka ʻike ʻepekema.

No laila, no nā huaʻai a me nā mea kanu, ua hōʻike ʻia he mau haneli mau noiʻi epidemiological e ʻoi aku ke olakino o ka poʻe e ʻai ana i nā hua a me nā mea kanu. A ʻoi aku ka ikaika o kēia hopena maikaʻi ma muli o ka nui o nā hua a me nā mea kanu i pau i ka mea nui. I ka mālamalama o kēia ʻike, ua wehewehe ʻia kahi pahuhopu nui o 400g mau huaʻai a me nā mea kanu i kēlā lā i kēia lā a loaʻa ka ʻae ma ka pae honua (WHO). Ma muli o ka like ʻole o nā huaʻai a me nā mea kanu i ka nui, ua unuhi ʻia kēia pahuhopu i kēlā me kēia lā e pili ana i ka ʻāpana.

He aha ka lawelawe ʻana i nā hua a me nā mea kanu?

I nā mākua, ʻo ka lawelawe ʻana i nā hua a me nā mea kanu ka mea like o 80 a 100 g. E pili ana i ka leo, ʻo kēia ka nui o kahi puʻupuʻu.

Hiki i kēia ke laʻana i kahi ʻāpō liʻiliʻi, ʻelima mau plum, 10 mau strawberry, kahi maiʻa, kahi pā o nā mea kanu maka, a i ʻole 100 g sup.  

I nā keiki, ʻaʻohe wehewehe huaʻōlelo no ka mea e hoʻonui ka nui me ka makahiki o ke keiki, akā ʻo ka pae hoʻohālikelike o "1 ʻāpana = ka nui o ka lima" e paʻa mau.

No laila, ʻo ke aniani o ka smoothie i hana ʻia mai nā hua 5 ʻaʻole e lilo i 5 mau ʻāpana akā hoʻokahi wale nō. Pēlā nō ia no ka supā: kahi hupa lepo i hana ʻia mai kekahi mau mea kanu "helu" no kahi ʻāpana.

Pono ka helu o nā hua a me nā lauʻai e like?

He hōʻailona kēia ʻōlelo paipai! ʻAʻole pono e like ka nui o nā huaʻai a me nā mea kanu. Ma muli o kou ʻono, kou makemake o ka lā a i ʻole kāu papa manawa, hiki iā ʻoe ke ʻai i ʻekolu mau ʻāpana o nā mea kanu a me ʻelua mau huaʻai, e ʻai i kāu mau ʻāpana āpau i ka wā o ka ʻai hoʻokahi a i ʻole e hoʻolaha iā lākou i kāu mau meaʻai o ka lā. ʻO ka mea kūpono, ʻo ia ka hoʻāʻo e hoʻohui i nā huaʻai a me nā mea kanu i kēlā me kēia o kāu mau meaʻai a hoʻololi i nā huahana āu e ʻai ai e like me ka hiki ke loaʻa nā pōmaikaʻi nui.

I ke ʻano hea e hoʻopau ai iā lākou?

ʻO ka mea hou, ka paʻukū, ka canned, crunchy, i ka saladi, i ʻoki ʻia, i ʻoki ʻia, i ka sopa, i ka gratin, i ka mash, i ka compote, i ke ʻano a me ka ipu e like me ka nui, ʻo ia hoʻi 400g o nā huaʻai a me nā lau i kēlā me kēia lā i hoʻolaha ʻia. a puni ka lā. ʻO ka mea maikaʻi ke makemake i nā huahana maka a me ka hoʻomākaukau ʻana i ka home no ka mālama ʻana i ka nui o nā huaora a me nā minela e like me ka hiki, ʻoiai e kāohi ana i ka nui o ka paʻakai, ka momona a me ke kō i hoʻohui ʻia i kāu mau huaʻai a me nā mea kanu.

Inā ʻaʻohe a lākou kō i hoʻohui ʻia, hiki i nā compotes ke helu i kāu hana i kēlā me kēia lā. Hiki ke helu ʻia nā wai momona a me nā wai mea kanu he hoʻokahi lawelawe akā ʻaʻole i ʻoi aku ma mua o hoʻokahi manawa i kēlā me kēia lā no ka mea he pono nā huaʻai a me nā mea kanu a pau no ka nau ʻana, ka lawe ʻana o ka fiber a me ka hopena piha.

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